WOD

General Warm Up:

CrossFit Warm Up

Specific Warm Up:

HSPU Progression:
10 sec HS hold
2 X 3 Sec Negatives
2X Tripod Press Outs
HSPU

Warm Up Burpee Box Jump Overs & KB Swings

WOD:

As Many Rounds as Possible in 3 Minutes of:
Handstand Push Ups
Rest 1 Minute
As Many Rounds as Possible in 6 Minutes of:
10 Handstand Push Ups
20 Kettle Bell Swings
Rest 2 Minutes
As Many Rounds as Possible in 9 Minutes of:
5 Handstand Push Ups
10 Kettle Bell Swings
15 Burpee Box Jump Overs

Cool Down:

Recovery pace 400 M

Run/ Ski/ Row/ Bike
Stretch/ Mob With time remaining